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If you wantlosing weightBut do not know which approach to take, there are a number of plans claiming that you will get the result you want by following their way of eating. But as a registered dietitian, I know that the diet is not an area of ​​an emerite. While others can be successful with a specific food plan, your results could be completely different. Read more about 10 most efficient weight loss regimes, why are they effective and they work best for-And to ensure your health and health of others, do not miss these 19 ways to ruin your body, say health experts.

Although thecetogenic regime(Aka Keto Diet) was originally created for individuals with epilepsy, it is currently used for weight loss. The scheme focuses on high fat consumption, moderate protein and low carbohydrates. You usually consume about 55% to 60% of your daily grease calories, 30% to 35% of proteins and 5% to 10% of carbohydrates.

The goal of eating large fat with low carbohydrates is to embark on a state of ketosis, which is when your body begins to use stored grease as energy instead of glucose. So with the decrease in fat storage, you are likely to see a decrease in weight.ResearchAlso indicates that your appetite can be more deleted after the keto regime due to slow digestion rates of grease and protein as well as changes in hunger hormones.

This diet is ideal for anyone who is overweight or obese, but can lead to weight gain if the plan is not long-term. People with type 2 diabetes can seeImproved blood collutionLevels and weight loss When you follow the keto regime, but should work with a health care provider or a licensed dietitian to do so safely.

The Keto regime is not suitable for those with pancreatitis, hepatic impairment or kidneys, or fat metabolism disorders.

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Back to how our ancestors have eaten in the Paleolithic era - getting all their foods only from hunting and collection. This includes eating foods such as:

• Fruits and vegetables
• Nuts and seeds
• Meter meats, especially with grass or wild playing
• Rich fish in omega-3
• Fruit and nut oils

This also means eliminating food that our Paleo ancestors would not have access to grains, legumes, dairy products and processed foods.

With the decrease in the contribution of high calorie-processed foods with the high lifestyle of the paleo protein, weight loss usually occurs. Unfortunately, it can be difficult to stay attached to the restrictions of the diet and maintain weight loss.

Concerns have been raised about the consumption of high meat from Paleo food and individuals diagnosed with heart disease and / or kidney disease. Post-menopausal women or bone diseases, such as osteoporosis, should also be supervised medically before passing Paleo due to low levels of calcium and vitamin D.

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There are several styles of intermittent fasting, but the goal is to put aside a period of time when you can eat, then you refresh the rest of the day. This can go from a 12-hour feeder window, up to a window of 8 hours, or even complete fasts of 24 hours.

This process of fasting can pass your body through various cellular and molecular changes, but the reason for weight loss is probably due to the decrease in the number of calories consumed during the week.StudiesEven found that intermittent fasting had effective weight loss results, but it was comparable to participants who have decreased by continuous energy consumption by about 25% per day.

The intermittent fast can be sure, as long as you do not undermine in your restoration window and choose nutritious dense foods. This plan may not be suitable for you if you have a mess of disorder eating since the fasting time frames could trigger harmful power models. Women can also not enjoy an intermittent fast because it can disrupt some hormones.

Although many people follow the vegan diet for ethical purposes, it can also cause weight loss. When you eat vegan, you eliminate all feed sources, including eggs and dairies. Instead, your diet consists of herbal foods such as vegetables, grains, nuts and fruits.

Losing weight while Vegan can be slightly more complicated than other schemes because it does not limit macronutrients or calories. It is also easy to turn to processed vegan foods that can be high in sugar, fat and sodium that will prevent the scale from getting down. In order to make this diet to lose weight, choose whole and poorly processed foods that are high in fiber and protein.

Global go is usually safe for anyone, but it should be planned correctly. Due to the elimination of meat and animal products, you could fail certain essential nutrients, including calcium, iron and vitamin B12.

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TheTout 30The diet does not start in the category of a weight loss plan. In fact, they discourage those who follow the diet to pee and do not require calorie count, saved meals or carbohydrate elimination. However, the diet is to eat whole and unprocessed foods for 30 days, which often causes a decrease in weight.

The elimination of sugar, alcohol and junk food (even if they have "approved ingredients") for 30 days will probably consume fewer calories than normal, resulting in weight loss. After this point, individuals are able to reintroduce one by one to identify the food groups they can be sensitive to.

This scheme is ideal for those seeking to "reset" their eating habits, which constitutes the main objective of the whole of 30. This will require a lot of time and attention to detail to make sure you eat food with Approved ingredients.

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The Atkins regime was developed in the 1960s by Cardiologist Robert C. Atkins. It is almost the same as the cetogenic regime, focusing on weak carbohydrates, but comes with four different phases. In the introductory phase, you cut a 20-gram carbohydrate consumption a day, aimed at obtaining the majority of vegetables. When you progress closer to your weight of your goal, you can add 10 grams of carbohydrates to your week, but you will need to reduce again if you start gaining weight.

Similar to the Keto regime, the Atkins diet probably favors weight loss due to appetite suppressing the effects of high protein and low carbohydrate food pattern. This will also probably put you in ketosis, depending on the number of carbohydrates you consume every day.

Before following this diet, it is important to consult your doctor especially if you have diabetes. People with liver or kidney must also avoid trying to try the Atkins diet.

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The Mediterranean diet takes a page on the eating habits of those of the Mediterranean, which includes high barriers of plant-based foods. Although nothing is technically out of bounds, this diet only recommends eating poultry, eggs, cheese, yogurt and red meat with moderation.

Although calories do not need to be counted, many people lose weight as a result of the Mediterranean diet because of its healthy fat and a high vegetable content.ResearchThe same indicates that it can lead to a lower central weight (around your belly region) compared to a diet with reduced fat consumption.

The easy-to-follow Mediterranean plan makes it an ideal option for people looking for lasting weight loss. It has also been linked to the reduction of your risk of chronic diseases such as heart disease and diabetes.

The diet of volumetrics is to fill up on caloric low foods, resulting in a reduction in daily calorie consumption. Very dense foods include non-captive fruits and vegetables, milk and broth soups. The dense low foods include fruits and vegetables, grain, low fat milk, legumes and low-fat mixed dishes. Once you have entered medium and high dense foods, the size of the portions should be considered. This includes meat, cheese, vinaigrettes, chips, nuts, butter and oil.

Since this method requires analyzing and following food for their caloric density, it is an ideal option for those who have patience and time to do so. It is also generally sure that most people as long as their caloric intake is not too low.

Although the dashboard (food approaches to stop hypertension) has been created for those dealing with high blood pressure, it has also been noted as one of the higher weight loss regimes by the Americans and The Global Report.

Since the dash regime focuses on low sodium consumption, the following people tend to avoid very processed and packaged foods that use sodium as a preservative. In doing so, this reduces the contribution of high fat and calorie-dense calories.

Sodium is needed for our muscles and nerves to work properly, but too can affect our negative health. If you treat hyponatremia (low salt concentration in your blood) or you are an athlete who loses a lot of salt through the sweat, you should check with your doctor before following a diet that reduces the contribution sodium.

A combination of a flexible diet and a vegetarian diet is equal to the flexitarian regime. Food focuses on plant-based food consumption, but you are allowed to eat animal products with moderation. In doing so, you eat more nutritious and rich fiber foods that can both improve overall health and help you lose weight.

If you do not want to go completely vegetarian or vegan, the flexitarian diet can be the right option for you. As it limits no food group, it can be done safely by many people, but requires more effort to make a change change since it is a flexible option. And now that you have a good base, do not miss these others19 weight loss foods that really work, say experts.

Lacey Dunn, MS, Rd, LD, CPT, founder ofSubsequent nutrition And the host of the podcast of raised nutrition, the dietician of functional medicine with a fiery passion to help women feel and have their best. People call it the "Hormonal Fairy Godmother", as his mission of life is to help women survive prosperity. Dunn specializes in all hormones, thyroid, intestinal and metabolism and incorporates ongoing education in its daily life. It has a mastery of nutrition from the University of Women from Texas, Bachelor's Dietetics from the University of Georgia, a certified personal trainer (NASM), a specialist in the nutrition of functional medicine (FMNS) in training and author of the Woman's guide in hormonal harmony: how to rebalance your hormones, master your metabolism and become the pattern of your own body.